Prenatal Motion

• Program Duration: 12 weeks, divided into 2-week training blocks.
• Workout Duration: 30 - 45 minutes
• Training Frequency: 4 sessions per week, including:
  
  • 3 full-body sessions
  • 1 pelvic floor & core-focused session
  • Optional Low-Intensity Steady State (LISS) Cardio: 1-2 sessions per week, depending on time and energy (e.g., walking, swimming).
  • 1 x Programmed Rest Day*

*Additional rest days are added when choosing 3 or 4 day training weeks*

• Adaptability: This program can be completed at home with access to dumbbells and resistance bands.‍
• Focus: Safe, controlled movements that gradually adapt to the progressing pregnancy, focusing on strength, stability, and core engagement.

• Monday: Full Body Workout
• Tuesday: Outdoor Cardio
• Wednesday: Full Body Workout
• Thursday: Outdoor Cardio
• Friday: Pelvic Floor & Core
• Saturday: Full Body Workout
• Sunday: Rest Day 

*Pre-natal motion has 2 OPTIONAL low intensity cardio sessions (e.g. walking, swimming) added automatically, that can be replaced by additional rest days depending on the individual's time and energy levels.*

1. Warm-Up

• Each session begins with a warm-up, designed to activate muscles, improve mobility, promote circulation and prepare the body for exercise.
• Sections of Warm-Ups:
  
  • Full Body Warm-Up: Dynamic stretches targeting joints and muscles, preparing for compound movements.
  • Pelvic Floor & Core Warm-Up: Focused on gentle breathing exercises, pelvic tilts, and core activation to engage the transverse abdominis and pelvic floor.

2. Main Workout

• The main workout varies by session type:
  
  • Full-Body Sessions: Incorporate a mix of strength exercises, such as squats, lunges, rows, and presses, focusing on overall body conditioning.
    
    • Intensity: Exercises are performed for 3-4 rounds with intervals like 40 seconds on, 20 seconds off, or specific rep counts.
    • Rest Periods: Include a 20-30 second rest between exercises (RBE) and 90 seconds rest between sets (RBS), with additional rest as needed.
  • Pelvic Floor & Core Sessions: Focus on slower, controlled movements that engage the core muscles, pelvic floor, and lower back. Exercises like glute bridges, pelvic tilts, and side planks are common.
    
    • Sessions are designed to:
      
      • Reinforce breathing techniques.
      • Promote stability through the core and lower body.
      • Reduce strain on the abdomen as pregnancy progresses.
• Each session includes regressions for specific movements to accommodate changes in energy levels, flexibility, and the growing belly.
• Adaptations are encouraged as needed: reducing load, limiting range of motion, or using alternative equipment.

3. Cool Down

• Each session ends with a cool-down, focusing on:
  
  • Static stretching: Relaxing major muscle groups used during the workout.
  • Breathing exercises: Deep, controlled breathing to promote relaxation and reduce tension.
• The cool-down is aimed at improving flexibility, aiding recovery, and reducing muscle soreness, with a special focus on the lower back, hips, and legs.

Cardio Components:

• The program includes optional low-intensity cardio sessions. 
• Examples:
  
  • Walking: Incline walking (e.g., uphill or stairs) OR  steady 20 min walks 
  • Pool Options: Kick-boarding laps or water walking.

This pregnancy program emphasizes gradual progress, safe exercise modifications, and consistent core engagement to support overall well-being during pregnancy. 

We recommend transitioning from PRENATAL MOTION to POSTPARTUM MOTION (after a 6 week checkup and confirmation by your doctor and women’s health physio) to continue your fitness journey with Culture of Motion. 

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